Saturday, January 09, 2016

32 kg One arm swings,( 200), 105 lb bar hacks, sandbag pushups, bar curls, band rear delt

Surprising day on a couple fronts. The first surprise was that my neck didn't bother me on the swings at all. The second one was that my ribs did. The Doc had a hard adjustment on my right side and I felt the ribs not move when they were supposed to and I knew it was a bit tweaky.
Slept fine on it and the warmup swings were good but once I got into the 20 reps sets I could feel it.
Just a twinge but a surprise.
Neck is about 80%. Still stiff but in the lower region, not the atlas/axis region.Have to make sure to keep it moving and NOT look down so much when I type and use my phone.
Tomorrow's ruck will be 40 lbs and I will NOT hone or type right after

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg  x 5/5
32 kg x 10/10 x 10 sets
200 reps
14,000 lbs

very strong and wind was good. very fast pace too, just Joe and I and we went back to back Nice to see my conditioning is solid here
The 32 felt like a light 24 .It will be very interesting to see how it feels next time I take the 10 min test. Still want to do the 40 kg for 5 min 100 rep test but, then again, I don't feel like suffering that much yet.
must be a sign I'm really not optimally ready

Barbell hacks
55 x 10
75 x 10
95 x 10
105 x 8
115 x 8

these are feeling better as I go heavier. legs definitely stronger and good ankle ROM exercise as well

Sandbag pushups
bw x 10
30 lbs x 10 x 4 sets

done slowly with high muscle tension and lockout.

barbell curls
55 x 8 x 3

band rear delts, standing
3 x 15

ok this was good considering what it could have been. Tomorrow will be a big tell as to what's up.


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